{"id":8639,"date":"2026-09-08T13:32:15","date_gmt":"2026-09-08T13:32:15","guid":{"rendered":"https:\/\/nutricionisticaangelina.hr\/?p=8639"},"modified":"2026-09-08T13:43:34","modified_gmt":"2026-09-08T13:43:34","slug":"sto-piti-ako-imate-visoki-krvni-tlak-ovih-5-napitaka-mogu-biti-dobra-prehrambena-podrska","status":"publish","type":"post","link":"https:\/\/nutricionisticaangelina.hr\/en\/sto-piti-ako-imate-visoki-krvni-tlak-ovih-5-napitaka-mogu-biti-dobra-prehrambena-podrska\/","title":{"rendered":"\u0160to piti ako imate visoki krvni tlak? Ovih 5 napitaka mogu biti dobra prehrambena podr\u0161ka"},"content":{"rendered":"
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Ako imate povi\u0161en krvni tlak, mo\u017eda ste prvo pomislili na ono \u0161to trebate izbaciti iz prehrane \u2013 manje soli, manje procesirane hrane, no prehrana kod hipertenzije nije samo pri\u010da o ograni\u010davanju. Postoje i namirnice koje mo\u017eemo dodati i tako svakodnevno podr\u017eavati zdravlje krvnih \u017eila i regulaciju krvnog tlaka.<\/p>

A neke od njih mo\u017eemo jednostavno \u2013 popiti.<\/p>

Klini\u010dka istra\u017eivanja pokazuju da odre\u0111eni napitci, zahvaljuju\u0107i nitratima, polifenolima, kaliju i drugim bioaktivnim spojevima, mogu imati mjerljiv u\u010dinak na krvni tlak.<\/p>

Naravno, ne govorimo o \u201e\u010dudesnim\u201c napitcima niti o zamjeni za propisanu terapiju. Govorimo o malim, konkretnim prehrambenim izborima koji mogu postati dio kvalitetnog obrasca prehrane kod povi\u0161enog krvnog tlaka.<\/p>

Izdvojila sam pet napitaka za koje imamo zanimljive klini\u010dke podatke \u2013 i, jo\u0161 va\u017enije, pokazat \u0107u vam kako ih prakti\u010dno uklju\u010diti.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Klini\u010dka istra\u017eivanja pokazuju da odre\u0111eni napitci, zahvaljuju\u0107i nitratima, polifenolima, kaliju i drugim bioaktivnim spojevima, mogu imati mjerljiv u\u010dinak na krvni tlak.<\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t1. \u010caj od hibiskusa\t\t\t<\/h4>\n\t\t\t

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Hibiskus (Hibiscus sabdariffa<\/em>) jedan je od zanimljivijih biljnih napitaka kada govorimo o krvnom tlaku.<\/p>

Sadr\u017ei polifenole, uklju\u010duju\u0107i antocijane, a istra\u017euju se njihovi u\u010dinci na funkciju endotela, oksidativni stres i druge mehanizme koji sudjeluju u regulaciji tonusa krvnih \u017eila.<\/p>

U jednom randomiziranom klini\u010dkom istra\u017eivanju osobe s blagom do umjerenom hipertenzijom uzimale su infuziju pripremljenu od 10 g osu\u0161enih \u010da\u0161ki Hibiscus sabdariffa<\/em> u 500 ml vode dnevno tijekom \u010detiri tjedna. U toj skupini zabilje\u017eeno je smanjenje sistoli\u010dkog i dijastoli\u010dkog krvnog tlaka, pri \u010demu je smanjenje sistoli\u010dkog tlaka bilo statisti\u010dki zna\u010dajno.<\/p>

Va\u017eno je, me\u0111utim, ne donositi zaklju\u010dke na temelju samo jedne studije. Sustavni pregled i meta-analiza klini\u010dkih istra\u017eivanja tako\u0111er su pokazali povoljan u\u010dinak hibiskusa na krvni tlak, osobito kod osoba koje su na po\u010detku imale vi\u0161e vrijednosti tlaka. Rezultati me\u0111u pojedinim istra\u017eivanjima ipak su se dosta razlikovali, a jo\u0161 uvijek nemamo jasno definiranu optimalnu dozu i trajanje primjene.<\/p>

Kako ga uklju\u010diti?<\/strong><\/p>

Kao prakti\u010dnu pripremu mo\u017eete koristiti koli\u010dinu iz spomenutog klini\u010dkog istra\u017eivanja: 10 g \u010distog Hibiscus sabdariffa<\/em> u 500 ml vode, odnosno otprilike dvije ve\u0107e \u0161alice.<\/p>

Topao zimi ili ohla\u0111en ljeti \u2013 bez potrebe za dodavanjem \u0161e\u0107era.<\/p>

Pri kupnji obratite pozornost na sastav. Birajte \u010disti Hibiscus sabdariffa<\/em>, a ne vo\u0107ni \u010daj u kojem je hibiskus samo jedan od brojnih sastojaka.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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\n\t\t\t\t\t2. Sok od cikle\t\t\t<\/h4>\n\t\t\t

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Kod cikle je posebno zanimljiv na\u010din na koji njezini prirodni nitrati mogu utjecati na krvne \u017eile.<\/p>

Nitrati koje unosimo hranom preko nitrita mogu sudjelovati u stvaranju du\u0161ikovog oksida (NO) \u2013 va\u017ene signalne molekule koja poma\u017ee opu\u0161tanju krvnih \u017eila i regulaciji vaskularnog tonusa.<\/p>

Meta-analiza objavljena 2024. obuhvatila je 11 randomiziranih kontroliranih istra\u017eivanja i 349 osoba s hipertenzijom. Sok od cikle bogat nitratima bio je povezan s prosje\u010dnim smanjenjem klini\u010dki mjerenog sistoli\u010dkog tlaka od pribli\u017eno 5,3 mmHg u usporedbi s kontrolom.<\/p>

To je zanimljiv rezultat, ali treba ga pravilno interpretirati. U\u010dinak na dijastoli\u010dki i 24-satni krvni tlak nije bio statisti\u010dki zna\u010dajan, a sigurnost dokaza autori su ocijenili niskom.<\/p>

Jo\u0161 je va\u017enije znati da nisu svi sokovi od cikle jednaki.<\/p>

U ranijem sustavnom pregledu zabilje\u017eene su velike razlike u sadr\u017eaju nitrata me\u0111u komercijalnim sokovima od cikle. U istra\u017eivanjima su kori\u0161tene razli\u010dite koli\u010dine soka koje su osiguravale pribli\u017eno 200\u2013800 mg nitrata dnevno. Zato sama informacija da ste popili \u201ejednu \u010da\u0161u soka od cikle\u201c ne govori nu\u017eno koliko ste nitrata unijeli.\u00a0<\/p>

Kako uklju\u010diti sok od cikle?<\/strong><\/p>

Za u\u010dinak na krvni tlak va\u017eniji je sadr\u017eaj nitrata nego koli\u010dina soka. Ako je naveden na proizvodu, vodite se tim podatkom.<\/p>

Ako nije naveden, mo\u017eete uklju\u010diti oko 300 ml svje\u017ee cije\u0111enog soka od cikle.<\/strong> Imajte na umu da sadr\u017eaj nitrata u cikli prirodno varira, pa ista koli\u010dina soka ne zna\u010di uvijek i istu dozu nitrata.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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\n\t\t\t\t\t3. Sok od raj\u010dice \u2013 ali bez dodane soli\t\t\t<\/h4>\n\t\t\t

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Kod soka od raj\u010dice postoji jedan detalj koji ne \u017eelim da presko\u010dite:<\/p>

birajte onaj bez dodane soli. <\/strong><\/p>

Raj\u010dica prirodno osigurava kalij, likopen i niz drugih bioaktivnih spojeva, zbog \u010dega mo\u017ee biti zanimljiv dio prehrane usmjerene na kardiovaskularno zdravlje.<\/p>

U jednogodi\u0161njem japanskom istra\u017eivanju 481 osoba konzumirala je neslani sok od raj\u010dice. Prosje\u010dna konzumacija iznosila je oko 215 ml dnevno. Me\u0111u 94 osobe koje su na po\u010detku imale nelije\u010denu prehipertenziju ili hipertenziju, prosje\u010dni sistoli\u010dki tlak smanjio se s pribli\u017eno 141 na 137 mmHg, a dijastoli\u010dki s pribli\u017eno 83 na 81 mmHg.<\/p>

Ovdje ipak moramo biti ne\u0161to oprezniji nego kod randomiziranih kontroliranih istra\u017eivanja. Studija nije imala klasi\u010dnu randomiziranu kontrolnu skupinu, pa ne mo\u017eemo sa sigurno\u0161\u0107u tvrditi da je cijela promjena krvnog tlaka nastala upravo zbog soka od raj\u010dice.<\/p>

Zato bih ovaj rezultat promatrala kao zanimljiv i prakti\u010dno primjenjiv, ali ne kao dokaz iste snage kakav imamo iz dobro provedenih randomiziranih kontroliranih istra\u017eivanja.<\/p>

Kako ga uklju\u010diti?<\/strong><\/p>

Oko 200 ml soka od raj\u010dice bez dodane soli prakti\u010dna je koli\u010dina koja pribli\u017eno odgovara unosu u navedenom istra\u017eivanju.<\/p>

I pro\u010ditajte deklaraciju. Kod povi\u0161enog krvnog tlaka razlika izme\u0111u obi\u010dnog soka od raj\u010dice i onoga bez dodane soli mo\u017ee biti va\u017enija od samog brenda koji ste odabrali.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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\n\t\t\t\t\t4. 100% sok od nara\t\t\t<\/h4>\n\t\t\t

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Nar je bogat polifenolima, uklju\u010duju\u0107i elagitanine i njihove derivate, zbog \u010dega se njegov mogu\u0107i utjecaj na vaskularnu funkciju i kardiovaskularno zdravlje istra\u017euje ve\u0107 godinama.<\/p>

Meta-analiza iz 2023., koja je obuhvatila 14 klini\u010dkih istra\u017eivanja i 573 ispitanika, pokazala je prosje\u010dno smanjenje sistoli\u010dkog krvnog tlaka od pribli\u017eno 5 mmHg uz konzumaciju soka od nara. U podanalizi istra\u017eivanja u kojima se konzumiralo do 300 ml dnevno zabilje\u017eeno je prosje\u010dno smanjenje sistoli\u010dkog tlaka od oko 6 mmHg.<\/p>

Novija meta-analiza 22 randomizirana kontrolirana istra\u017eivanja tako\u0111er je prona\u0161la smanjenje sistoli\u010dkog i dijastoli\u010dkog krvnog tlaka nakon konzumacije nara. Me\u0111utim, razlike me\u0111u studijama bile su velike, \u0161to zna\u010di da ove brojke ne trebamo \u010ditati kao obe\u0107anje da \u0107e svakoj osobi tlak pasti za ba\u0161 taj odre\u0111eni broj mmHg.<\/p>

Kako ga uklju\u010diti?<\/strong><\/p>

Mo\u017eete odabrati malu \u010da\u0161u 100% soka od nara, primjerice oko 150 ml. U istra\u017eivanjima su kori\u0161tene razli\u010dite koli\u010dine, a meta-analiti\u010dki podaci pokazuju povoljne rezultate i pri unosima do 300 ml dnevno.<\/p>

Birajte 100% sok bez dodanog \u0161e\u0107era.<\/p>

I ovdje vrijedi jednostavno pravilo: vi\u0161e nije nu\u017eno bolje. Sok od nara prirodno sadr\u017ei \u0161e\u0107ere i energiju, pa nema potrebe piti velike koli\u010dine kako biste dobili potencijalnu korist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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\n\t\t\t\t\t5. Zeleni \u010daj\t\t\t<\/h4>\n\t\t\t

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Zeleni \u010daj \u010desto se spominje u kontekstu zdravlja srca i krvnih \u017eila, ponajprije zbog katehina, skupine polifenola me\u0111u kojima je najpoznatiji EGCG.<\/p>

Ali kada govorimo konkretno o krvnom tlaku, va\u017eno je imati realna o\u010dekivanja.<\/p>

Meta-analiza iz 2025., koja je obuhvatila 36 randomiziranih kontroliranih istra\u017eivanja, pokazala je prosje\u010dno smanjenje sistoli\u010dkog krvnog tlaka od pribli\u017eno 1,1 mmHg, a sli\u010dno smanjenje zabilje\u017eeno je i za dijastoli\u010dki tlak.<\/p>

Kako ga uklju\u010diti?<\/strong><\/p>

Ako volite zeleni \u010daj, redovito ga uklju\u010dite u svoju prehranu. Ne trebate brojati \u0161alice s idejom da \u0107ete tako posti\u0107i odre\u0111eno smanjenje krvnog tlaka.<\/p>

Promatrajte ga kao jo\u0161 jedan mali dio prehrambenog obrasca koji podr\u017eava kardiovaskularno zdravlje, a ne kao sna\u017enu samostalnu intervenciju za hipertenziju.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t

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Trebate li sada piti svih pet napitaka?<\/p>

Naravno da ne.<\/p>

Ne trebate svako jutro pripremiti hibiskus, nakon toga popiti sok od cikle, zatim raj\u010dice i nara i na kraju dana razmi\u0161ljati jeste li stigli popiti i zeleni \u010daj.<\/p>

Odaberite jedan ili dva napitka koja vam odgovaraju, koja volite i koja realno mo\u017eete uklopiti u svoju svakodnevicu. Prehrana koja podr\u017eava regulaciju krvnog tlaka ne mora biti komplicirana \u2013 ali treba biti dovoljno jednostavna da je mo\u017eete primjenjivati dugoro\u010dno.<\/p>

I nemojte svu pa\u017enju usmjeriti na jedan \u010daj ili sok.<\/p>

Najve\u0107u va\u017enost i dalje ima cjelokupni obrazac prehrane: obilje povr\u0107a i vo\u0107a, mahunarke, cjelovite \u017eitarice i drugi izvori vlakana, kalija, magnezija i kalcija, uz kontrolu unosa natrija. Tome dodajemo redovito kretanje, kvalitetan san i, kada je potrebna, propisanu terapiju.<\/p>

Hibiskus, cikla, raj\u010dica, nar i zeleni \u010daj mogu biti dio te pri\u010de.<\/p>

A mo\u017eda je najjednostavnije po\u010deti ovako:<\/p>

umjesto da se danas pitate \u0161to jo\u0161 morate izbaciti iz prehrane<\/strong>, odaberite jednu korisnu stvar koju mo\u017eete dodati. <\/strong><\/p>

Mo\u017eda \u0107e to biti upravo \u0161alica hibiskusa.<\/p>

Ako imate dijagnosticiranu hipertenziju ili uzimate lijekove za sni\u017eavanje krvnog tlaka, ve\u0107e promjene u prehrani i kori\u0161tenje koncentriranih biljnih pripravaka uskladite sa svojim lije\u010dnikom ili drugim kvalificiranim zdravstvenim stru\u010dnjakom. Prehrambene intervencije nisu zamjena za propisanu terapiju.<\/em><\/p>

Va\u0161a nutricionistica\u00a0<\/em>Angelina<\/em><\/strong><\/p>

Literatura<\/p>

McEvoy JW, McCarthy CP, Bruno RM, Brouwers S, Canavan MD, Ceconi C, et al. 2024 ESC Guidelines for the management of elevated blood pressure and hypertension. European Heart Journal.<\/em> 2024;45(38):3912\u20134018. doi:10.1093\/eurheartj\/ehae178.<\/p>

Da-Costa-Rocha I, Bonnlaender B, Sievers H, Pischel I, Heinrich M. Hibiscus sabdariffa<\/em> L. \u2013 a phytochemical and pharmacological review. Food Chemistry.<\/em> 2014;165:424\u2013443. doi:10.1016\/j.foodchem.2014.05.002.<\/p>

Herrera-Arellano A, Flores-Romero S, Ch\u00e1vez-Soto MA, Tortoriello J. Effectiveness and tolerability of a standardized extract from Hibiscus sabdariffa<\/em> in patients with mild to moderate hypertension: a controlled and randomized clinical trial. Phytomedicine.<\/em> 2004;11(5):375\u2013382. doi:10.1016\/j.phymed.2004.04.001.<\/p>

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Rezaei M, Akhavan N, Fathi F, Alavi SM, Fadaii M, Dehzad MJ, et al. Effect of green tea supplementation on blood pressure in adults: a GRADE-assessed systematic review and dose-response meta-analysis of randomised controlled trials. Blood Pressure.<\/em> 2025;34(1):2517122. doi:10.1080\/08037051.2025.2517122.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

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